Pilates for Runners: Core Strength and Flexibility for Increased Efficiency and Injury Prevention Helen Buehler 9/20/15 Flow Studio // Chicago // 2015
Running is the most natural and accessible form of cardio known to us. Our bodies were built to run and no equipment is needed to perform the exercise, which makes it cost efficient and popular. While great for the heart, running lacks some essential fitness components, which is why many runners cross train. There are also myriad of injuries that come from years of running- the constant impact on the joints can result in soreness, pain and muscle imbalances. IT band issues, tendonitis, runners knee, stress fractures, bursitis and low back pain are all common issues. Pilates is an ideal addition to a runners regime because it emphasizes function strength, mobility and stability. In the following pages we will examine how Pilates benefits runners by increasing core strength and flexibility for increased efficiency (speed, endurance) and injury prevention. For this purpose, I found a collegiate runner who is now in his mid-thirties and is still running. I created a Pilates regimen for him to follow diligently. We worked together weekly and closely monitored his progress and the results. It was impossible to ignore the immediate improvement in speed and endurance during his runs and the lessening of soreness and joint issues afterwards.!1
Table of Contents Anatomical Description ~ page 3 Introduction of Case Study ~ page 4 Conditioning Program ~ page 5 Findings Works Cited!2
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I preformed my case study on Chris Jones, a 33-year-old avid distance runner who has been suffering from soreness, limited mobility and lack of stamina. Chris was a competitive runner in high school and went to college on a full ride track scholarship. He now runs for pleasure and overall health, and is frustrated by the downhill trend of his overall fitness. Chris expressed his desire to improve his run time; his posture and prevent the debilitating soreness in his back (lower and upper) and calves. I designed a mixed apparatus lesson plan for Chris to do three times weekly over the past 6 months for rehabilitation. The desired outcome was improved posture and endurance, and less soreness following a run. From my BASI training I knew that we needed Chris to focus on core strength in flexion, rotation and in neutral. We needed to focus on balancing out the quad dominance by working on his hamstring strength and also stretching both muscles. Spinal articulation is essential, as a runner he is constantly in a rigid upright stance so articulation exercises are used to keep the spine from becoming stiff. We also knew we needed to work with the lower pack to prevent low back pain and stress from impact (Rael, 20). It s always important to end with back extension work to keep the back muscles involved to support postural alignment while running.!4
Conditioning Program (home) (studio) Warm-Up Shoulder bridge Hamstring curls prone Supine spine twist Cat stretch Supine spine twist Spinal articulation, spinal rotation, hamstring stabilization, Spinal rotation, pelvic lumbar stabilization, abdominal stability, oblique strength, Footwork Heels parallel Toes parallel Pilates V toes Heels wide Toes Wide Hip extensor, knee extensor strength, Ankle plantar flexor strength. Abdominals One leg circles Roll up hundred Anterior spinal rotators and stabilizers, posterior spinal rotators and stabilizers Hip flexors, extensors, knee extensors. Spinal flexors Hip flexors!5
Hips Leg circles up Leg circles down Frog Hip adductor strength, knee extensor control, pelvic lumbar stabilization, hip extensor control Hip adductor strength, pelvic lumbar stabilization. Stretching Cat stretch Standing lunge Spinal extensors, flexors, hip flexor and hamstring stretch. Spinal Articulation Spine Stretch Rolling Like a Ball Short spine Spinal extensors, spinal flexors, anterior stabilizers, core strength Arms Circles Down/Up - Arms Standing Series Scapular Stabilization Increased Range of Motion Trunk Stabilization Legs Leg pull front Anterior spinal stabilizers Hip extensors Scapular abductors Lateral hip strength and stability, abductor and adductor strength Full Body Integration Planks Splits Single leg skating Core strength, abductors, adductors, gluteus Lateral Flexion Roll up Spinal flexors Lateral Rotation Spine twist Saw Spinal rotators Spinal extensors!6
Back Extension Swimming Back extension prone Chest expansion on long box Thoracic extension Hip stability Core strength/stability (Rael) I designed a BASI workout program that was both studio and home friendly. I wanted to be sure that even if Chris couldn t make it into the studio, he would be able to do his Pilates program. Each exercise was chosen specifically for a runner. Chris runs for distance but I learned that the same challenges arise for those who run long or short distances. No matter which type of runner, the same muscle groups are used to propel the body forward. Primarily the hip flexors to pull the top of the leg forward, the quadriceps to extend the knee then tibialis anterior to flex the foot and prepare to plant the forward foot. Once down, that leg is pulled back using the glutes and hamstrings. The big issue here is that while in that running gait, the runner s body is moving in the sagittal plane therefore the muscles that support movement in the horizontal and frontal planes are not challenged specifically. (Begelman) I called for moves like hip circles and frog to get the hips moving outside their usual sagittal plane. Circles down/up for the arms also increases range of motion and prevents stiffness and gets the arms moving out of their usual sagittal plane. These exercises will also help with the tightness that Chris feels during and after a run. He, as many runners are, is quad dominant so its important we use exercises that balance this out and strengthen the hamstrings like the shoulder bridge, pelvic curl and hamstring curls!7
prone. We also stretch the hamstrings, essential after a long run, with the standing lunge. We use a lot of exercises that use the transverse and coronal planes because his body is so accustomed to sagittal movement. Back extension and spinal mobility is key here. When he runs, he is always flexed forward and his back is tight so working the back muscles to pull his shoulders backwards and spinal twist/articulation keep spine from being tight/ frozen. Chest curl with rotation helps here, as well as the catch stretch. A runner endures constant impact while running. The force of each step travels up from the legs to the lower back and rib cage. The core strength acquired through Pilates not only makes those areas better able to deal with the impact, it improves body alignment and balance, helping the runner distribute the force of running throughout the body more efficiently, instead of just dumping it all onto a few muscles. As a result, they won't feel nearly as sore after a hard run. (Grabianowski) Front support, chest curls, hundreds, roll ups and all the exercises that involve the core (most) are essential as the runner. It helps with impact by encouraging even distribution and counteracting imbalances. Footwork on the reformer helps here, as well as helps with balance, Hip extensor, knee extensor strength, Ankle plantar flexor strength. Glute work is an important part of the core and is involved with the forward propulsion of running and supports the pelvis from which everything is connected. Single leg skating in particular strengthens the glutes, as does the shoulder bridge.!8
The glutes are often included in the discussion of the powerhouse, or core. The glutes work as an extensor of the hip and also can function in a postural role to create a posterior tilt and help maintain core stability (Rael, 20) Shoulder bridging and single leg skating are very useful in strengthening the glutes. Also when weight is added, so can the splits on the reformer in addition to being an adductor/ abductor exercise. In conclusion, after three months of diligent Pilates practice following the BASI block lesson plan I created Chris s desired outcomes were reached and he agreed wholeheartedly to continue to do Pilates on a weekly basis. Chris noticed that if he missed a couple of sessions he felt tighter and sorer than when he was sticking with the routine. He noticed that overall soreness was decreased and that his posture had improved. He was most pleased that his stiffness was lessened and that his overall times for his runs had improved. Chris was finally able to touch his toes! He also felt his shoulders were rolling back and the natural curvature of his spine was returning to its ideal plum line position. Less lower back and calf pain was also noted.!9
Works cited Grabianowski, Ed. "How Pilates for Runners Works." HowStuffWorks. N.p., 13 July 2010. Web. 19 Oct. 2015. Web. Isacowitz, Rael, and Karen S. Clippinger. Pilates Anatomy. Champaign, IL: Human Kinetics, 2011. Print. Begelman, Beth. "Pilates and Running." Pilates Digest. N.p., 30 Apr. 2008. Web. Isacowitz, Rael. Movement Analysis Workbook. Costa Mesa, CA: Body Arts and Science International, 2008. Print.!10